Chin Tucks
Plane of Motion
Sagittal
Muscle Focus
Deep Neck Flexors
Longus Colli, Longus Capitis, Rectus Capitis Anterior, and Rectus Capitis Lateralis
Primary muscles strengthened, located in front of the spine.
Sub Occipitals
Rectus Capitis Posterior Major, Rectus Capitis Posterior Minor, Obliquus Capitis Inferior, Obliquus Capitis Superior
Muscles at the base of the skull, which are crucial for alignment.
Sternocleidomastoid
Sternocleidomastoid
Works to stabilize the head during the movement.
Middle Trapezius/Upper Back
Middle Trapezius, Splenius Cervicis, Splenius Capitis, Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Engaged to help maintain an upright posture and assist in pulling the head back.
Objectives
Strengthen the muscles of the anterior neck through controlled, precise engagement, building support without gripping or strain.
Use the abdominal and back muscles to maintain clear alignment of the spine and torso, giving the cervical region a stable base.
Develop neck stability by integrating deep cervical flexors with organized upper‐body placement.
Increase scapular stabilization while using the arms to create balanced resistance, supporting the development of neck strength in a well‐aligned, coordinated way.
Focus on breathing to synchronize the movement.